CFA Resilience Tracker

In the military academy "Understory," your physical readiness is not just about being "in shape" -- it is about documented discipline. The Candidate Fitness Assessment (CFA) is a standardized test of your engine. You do not want to "try" these events for the first time on test day. You want to track your growth until the results are automatic.

The Goal: Move from your current "Baseline" to the "Max Score" over 12-16 weeks of consistent training.

The Six Pillars of the CFA

Track your progress every two weeks. Focus on form first, then intensity.

Note on Pull-Ups: All candidates -- male and female -- are expected to attempt pull-ups. The flexed-arm hang is only a fallback for female candidates who cannot complete a single pull-up, and scoring even 1 pull-up yields a higher score than maxing the hang. Train pull-ups first.

CFA Progress Tracker

Record your scores every two weeks. Academy max scores are listed for reference.

Basketball Throw (Max: 102 ft M / 66 ft F)

Baseline (Week 1)

Midpoint (Week 6)

Target (Week 12)

Pull-Ups (Max: 18 reps M / 7 reps F, or 70 sec hang)

Baseline (Week 1)

Midpoint (Week 6)

Target (Week 12)

Shuttle Run (Max: 7.8 sec M / 8.6 sec F)

Baseline (Week 1)

Midpoint (Week 6)

Target (Week 12)

Crunches, 2 Min (Max: 95 reps)

Baseline (Week 1)

Midpoint (Week 6)

Target (Week 12)

Push-Ups, 2 Min (Max: 75 reps M / 50 reps F)

Baseline (Week 1)

Midpoint (Week 6)

Target (Week 12)

1-Mile Run (Max: 5:20 M / 6:00 F)

Baseline (Week 1)

Midpoint (Week 6)

Target (Week 12)

The "Efficiency" Training Schedule

ℹ️ Training Philosophy

Don't overtrain. An Egret is explosive because it rests.

Monday/Thursday: Upper Body (Push-ups, Pull-ups, Core)
Tuesday/Friday: Lower Body & Agility (Sprints, Shuttle Run, 1-Mile pacing)
Wednesday: Technique (Basketball throw mechanics)
Saturday: Full Mock CFA (Run the events in order with the correct rest periods)
Sunday: Rest & Resilience. Stretch and recover.

The "Understory" Tips for the CFA

⚠️ Important

Your CFA must be administered by an approved proctor -- this includes a PE teacher, varsity coach (not your own, per some academies), JROTC instructor, active-duty military officer or NCO, or an academy liaison officer (e.g., a Blue and Gold Officer for USNA). Scores are uploaded to your academy portal. Schedule your official CFA attempt only after you have consistently hit your target scores in practice.

💡 Egret's Wisdom

"Physical strength is the branch, but mental discipline is the root. Anyone can do one push-up; the leader is the one who does the 75th push-up when their lungs are burning and no one is watching."